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Baby spinach leaves with water droplets.

Chickpea and Chard Soup

This traditional Tuscan recipe uses pairs chickpeas and greens to make a nourishing soup. Recipe source: Food and Wine

Prep Time: 10 minutes Total Time: 40 minutes Cook Time: 30 minutes Servings: 4
Ingredients Click the play button next to each ingredient for How-To Videos
  • 3 tablespoons Cooking Oil
  • 3 cups Vegetable Stock or Water
  • 1 cup canned Diced Tomatoes
  • Salt and Pepper, to taste
  • 1 Bay Leaf (optional)
  • Pinch of Red Pepper Flakes (optional)
  • 1 Carrot, diced
  • 1 Onion, diced
  • 4 cloves Garlic, minced
  • 3 (15 ounce) cans of Chickpeas, drained and rinsed
  • 1/2 pound Greens(Swiss Chard), chopped
  1. In a large pot, heat oil over medium heat. Add carrot, onion and garlic. Cook until vegetables start to soften, about 5 minutes.
  2. Stir in stock or water, chickpeas, bay leaf (optional), red pepper flakes (optional) and tomatoes. Bring to a boil. Reduce heat and simmer, partially covered for 10 minutes.
  3. Add Swiss chard to the pot. Simmer until tender. Remove bay leaf if using. Add salt and pepper to taste.


  • If you like noodles in your soup, add 1/2 cup of macaroni in Step 2.
  • Swiss chard can be substituted for kale or collard greens.
Nutrition Facts
Serving Size 1/4 of recipe made with water % Daily Value
Calories 264
Fat 12 g 15%
Saturated Fat 2 g 8%
Cholesterol 0 mg 0%
Sodium 533 mg 23%
Total Carbohydrates 33 g 12%
Fiber 2 g 7%
Sugars 10 g
Protein 9 g 18%
Ingredient Nutrition Info

Carrots are a good source of vitamins A, K and B6.

Onions are a good source of vitamin C and vitamin B6.

Garlic contains vitamin B6, manganese and phosphorus.

Chickpeas are a nutrient-dense food, providing rich content of protein, dietary fiber, folate, iron, phosphorus, thiamin, vitamin B6, magnesium and zinc.

Most greens are a rich source of iron, calcium, magnesium and vitamin K.

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